BENEN
squat 10x50 (x2), 10x60 (x2), 10x50
45 leg press 10x100 (x4)
machine hamstring curl 8x25 (x3)
leg extension 10x45 (x2), 8x50 (x2)
ABS
inlcine crunch 12x10 (x2), 10x15 (x2)
CARDIO
30 min. crosstrainer LI
DIEET
8u - havermout, 1 banaan, rozijnen, appelstroop, multivitaminen
11u - 2 boterhammen, hummus, 1 appel
13u - (preWO) 1 el sojaproteine, 1 banaan, All-bran, 5g creatine
15u - 1 appel, linzensoep
18u - nasi
20u - 2 mandarijnen
23u - 1 el sojaproteine, sojamelk
2164 kcal
vet/khd/prot 13/65/22%
tot prot 127g
